Dumbbell Bench Press vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bench Press and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Dumbbell Bench Press vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Dumbbell Bench Press and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Bench Press and Alternate Dumbbell Bench Press Differ
| What differs | Dumbbell Bench Press | Alternate Dumbbell Bench Press |
|---|---|---|
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 3 sessions |
How to Do Dumbbell Bench Press
Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Tips
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Dumbbell Bench Press guide with alternatives and benefits, see the Dumbbell Bench Press exercise guide.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Alternate Dumbbell Bench Press?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Dumbbell Bench Press and Alternate Dumbbell Bench Press need?
Dumbbell Bench Press needs a dumbbell, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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